Spelt vs. Bran — In-Depth Nutrition Comparison
Compare
The main differences between Spelt and Bran
- Bran contains less Manganese, Copper, Iron, Vitamin B3, Phosphorus, Fiber, Zinc, Magnesium, Vitamin B5, and Vitamin B1 than Spelt.
- Daily need coverage for Manganese from Spelt is 88% higher.
- Bran has 48 times less Vitamin B3 than Spelt. Spelt has 6.843mg of Vitamin B3, while Bran has 0.144mg.
Food types used in this article are Spelt, uncooked and Oat bran, cooked.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
more
Calcium
+170%
Contains
more
Iron
+404.5%
Contains
more
Magnesium
+240%
Contains
more
Phosphorus
+237%
Contains
more
Potassium
+321.7%
Contains
more
Zinc
+518.9%
Contains
more
Copper
+674.2%
Contains
more
Manganese
+209.4%
Contains
more
Selenium
+51.9%
Contains
less
Sodium
-87.5%
Contains
more
Calcium
+170%
Contains
more
Iron
+404.5%
Contains
more
Magnesium
+240%
Contains
more
Phosphorus
+237%
Contains
more
Potassium
+321.7%
Contains
more
Zinc
+518.9%
Contains
more
Copper
+674.2%
Contains
more
Manganese
+209.4%
Contains
more
Selenium
+51.9%
Contains
less
Sodium
-87.5%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B1
+127.5%
Contains
more
Vitamin B2
+232.4%
Contains
more
Vitamin B3
+4652.1%
Contains
more
Vitamin B5
+392.2%
Contains
more
Vitamin B6
+820%
Contains
more
Folate
+650%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B1
+127.5%
Contains
more
Vitamin B2
+232.4%
Contains
more
Vitamin B3
+4652.1%
Contains
more
Vitamin B5
+392.2%
Contains
more
Vitamin B6
+820%
Contains
more
Folate
+650%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+353.9%
Contains
more
Fats
+182.6%
Contains
more
Carbs
+513.5%
Contains
more
Other
+265.3%
Contains
more
Water
+662.3%
Contains
more
Protein
+353.9%
Contains
more
Fats
+182.6%
Contains
more
Carbs
+513.5%
Contains
more
Other
+265.3%
Contains
more
Water
+662.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+52.9%
Contains
more
Polyunsaturated fat
+271.1%
Contains
less
Saturated Fat
-59.9%
Contains
more
Monounsaturated Fat
+52.9%
Contains
more
Polyunsaturated fat
+271.1%
Contains
less
Saturated Fat
-59.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 59.49g | 8.84g |
|
| Protein | 14.57g | 3.21g |
|
| Fats | 2.43g | 0.86g |
|
| Carbs | 70.19g | 11.44g |
|
| Calories | 338kcal | 40kcal |
|
| Starch | 53.92g |
|
|
| Fructose | 0.24g |
|
|
| Sugar | 6.82g |
|
|
| Fiber | 10.7g | 2.6g |
|
| Calcium | 27mg | 10mg |
|
| Iron | 4.44mg | 0.88mg |
|
| Magnesium | 136mg | 40mg |
|
| Phosphorus | 401mg | 119mg |
|
| Potassium | 388mg | 92mg |
|
| Sodium | 8mg | 1mg |
|
| Zinc | 3.28mg | 0.53mg |
|
| Copper | 0.511mg | 0.066mg |
|
| Manganese | 2.983mg | 0.964mg |
|
| Selenium | 11.7µg | 7.7µg |
|
| Vitamin A | 10IU | 0IU |
|
| Vitamin E | 0.79mg |
|
|
| Vitamin B1 | 0.364mg | 0.16mg |
|
| Vitamin B2 | 0.113mg | 0.034mg |
|
| Vitamin B3 | 6.843mg | 0.144mg |
|
| Vitamin B5 | 1.068mg | 0.217mg |
|
| Vitamin B6 | 0.23mg | 0.025mg |
|
| Folate | 45µg | 6µg |
|
| Vitamin K | 3.6µg |
|
|
| Tryptophan | 0.132mg | 0.057mg |
|
| Threonine | 0.443mg | 0.086mg |
|
| Isoleucine | 0.552mg | 0.114mg |
|
| Leucine | 1.07mg | 0.235mg |
|
| Lysine | 0.409mg | 0.13mg |
|
| Methionine | 0.258mg | 0.057mg |
|
| Phenylalanine | 0.737mg | 0.155mg |
|
| Valine | 0.681mg | 0.165mg |
|
| Histidine | 0.36mg | 0.07mg |
|
| Saturated Fat | 0.406g | 0.163g |
|
| Monounsaturated Fat | 0.445g | 0.291g |
|
| Polyunsaturated fat | 1.258g | 0.339g |
|
| Omega-3 - ALA | 0.065g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
6%
Minerals Daily Need Coverage Score
119%
33%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Bran is lower in Saturated Fat (difference - 0.243g)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)